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Anthony Quintiliani, Ph.D, LADC

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June 13, 2014 By Admin

Advanced Meditation On Perception

Mindfulness Training

 From The Eleanor R. Liebman Center for Secular Meditation in Monkton,Vermont

ChiYinYang_EleanorRLiebmanCenterThe Problem:   Many people become stuck in the suffering of their past, and they continue to re-experience an event in the futile hope to better understand it, or to find an escape from it.  Many of the same people become fixated fearfully on the future, perhaps expecting similar forms of personal suffering and pain.  From Freudian “mastery” to limbic system hard-wired processes, being stuck in the past and apprehensive about the future prevents us from being in the present moment – thus limiting the power that mindfulness may possess to truly  help  us  NOW.

Practice  being  in  the  present  moment  only.

One approach to practice that may be quite helpful is presented by Bhante Gunaratana.  His 2014 book Meditation on Perceptions: Ten Healing Practices to Cultivate Mindfulness offers some important help.

From the Four Noble Truths and other sources we learn that the primary sources of suffering and pain are personal cravings for self-centered desires and the fact that everything always changes.  Root causes for craving are ignorance and delusion about the “way things are” as well as lack of cognitive understanding about impermanence, selflessness, dependent arising, and emptiness.  We humans require a lot of mind training and wisdom about our reality and our happiness.

We will improve our status and may even attain true happiness by recognition of root sensations as the foundations of emotions – mindfulness  in  body,  mind,  sensory perception, and objects of mind.mindfulness-training-mindful-happiness-burlington-vermont-anthony-quintiliani

The Girimananda Sutta offers special mind training on samatha concentration (tranquility, calm abiding), contemplation, and vipassana (“special seeing” via insight and awareness of ultimate reality) meditations.  The “ten healing practices” include meditation on perceptions of impermanence, selflessness, impurities, change, abandoning, dispassion, cessation, non-delight, pure breath, and bodily  feelings   (includes  perception,  thought,  and  consciousness).

mindful-Happiness-Burlington-VT-Anthony-Quintiliani

Let’s begin to practice.  Select one of the ten healing practices, learn about it, and make it your mind’s object of attention and awareness. The seven instructions below may be used with all ten healing practices – or  the perception meditations on them.  Practice regularly.

Practice in a quiet place so that you can build up meditation on perceptions without being disturbed or distracted. When your mind wonders simply and gently bring it back to the healing practice you are meditating on.

Adopt a stable and comfortable posture so your body will be relaxed while meditating.  You may sit on a meditation cushion, use a bench, a chair, or even do the meditation while standing, walking or lying down.mindful-happiness-burlington-vermont-anthny-quintiliani

Bring full attention to the present moment – NOT to the past (it is gone) or to the future (not yet here). Your meditative power is in the  present moment only.  Use  it  well.  Presence  is  sacredness.

Fully focus the mind on the coming and going of your breath – just pay attention in complete awareness.

Expand your awareness of your own breath – coming, going, in, out,  long,  short,  at  the  nose,  in  the  chest,  in  the  hara,  etc.

Be gentle with yourself and your practice.  Do it on a regular basis – daily is best!

Remain flexible and positive in your meditative presence.

Time to begin for as long as you wish to practice. Select one of the ten healing perceptions and meditate on it with complete awareness for as long as you wish to practice.

Anthony R. Quintiliani, Ph.D. LADC

Author of Mindful Happiness

CLICK HERE to Order!

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Filed Under: Activities, Featured, Meditation, MIndfulness, Practices, Training Tagged With: MINDFUL HAPPINESS, MINDFUL TRAINING

June 6, 2014 By Admin

Inner Healing Energy of Chi – Clear  Mind; Tai Chi

Interoceptive Practices for Generic  Tai Chi  & Chi Kung  Postures

By Anthony R. Quintiliani, Ph.D.

From The Eleanor R. Liebman Center  for  the  Study  of  Secular  Meditation  in  Monkton,  Vermont

These practices will require either knowledge of Tai Chi/Chi Kung postures or following pictures of the same posTaiChi-MindfulHappinesstures.  Be prepared before you begin to practice. In this post we will practice postures so that we can concentrate on (be fully aware of)  inner feelings of moving chi energy.  It is recommended that you do some brief warm up exercises  before  beginning  the  Tai  Chi and  Chi  Kung movements. Interoceptive skills are highly important for emotional self-regulation; these skills help us to feel sensations in the body just before  they  activate  as  words, emotions, and behaviors.

Important! Do  these  movements  ONLY  if  you  are  healthy  enough  to  do so.

1) Standing in wu, wu ji or horse posture simply focus complete attention inwardly.  Build attentional power so all other mental activity is replaced by standing still with full attention on inner feelings of your chi energy.   Stand  quietly  in  deep inner awareness of body feelings. online-tai-chi-01

Practice  for  3-5  minutes;  do  your  best  to  stay  focused  inwardly.

2) Gather chi by slowly scooping up imagined chi energy from outside of your body.  As you bring up your arms from scooping low near the ground, imagine that the whole body is covered by healing chi – and that the chi is entering the inside of your body.  Scoop for 3-5 minutes, and pay close attention to feelings inside your body.   Feel  it  all  now.

3) Build chi awareness via calm energy breathing.  In standing posture while breathing-in, bring your hands (palms shoulder-width apart  facing each other) up to your shoulders. Turn palms down and breathe-out slowly bringing your hands back to your hara level.  Repeat this practice for 3-5 minutes.  Remain focused on your body’s energetic  feelings.   Attend to the chi;  allow it to be  your  awareness.

4) Place your right foot out in front of your body (yang) with about 60% of body weight on that foot and hold your left foot at a 45 degree angle (yin).  Extend your right hand out palm facing out up to your shoulder level.  Remain in this posture for 4-5 minutes. Focus attention on the feelings  on  chi  energy  moving  through  your  body.   Notice the feeling  of  chi energy.    Concentrate your mind so it is the chi energy.

5) Repeat the same posture with the same instructions – but now place  your  left  foot  out holding your right foot at an 45 degree angle. taichi_MindfulHappiness_AnthonyQuintiliani

6) Standing stable with both feet shoulder-width apart on the ground, breathe in deeply and calmly.  Now place both hands palms out at shoulder level and push out with some force.  Repeat then hold for 5-6 minutes. Being in full awareness feel the chi energy moving in your  body.    Allow the awareness to be your mind’s only object of attention.

7) Complete several, slow energy ball movement.  Hold your hands palms facing but not touching, and imagine that you are holding a chi energy ball between your hands.  Now while breathing in and out at a steady rate, make circles with your hands.  Bring complete awareness to the chi energy moving in your body as you make these circles.  Practice for 3-4 minutes. Pay close attention to the feelings in your body.  Now speed up the circles (be certain you are making circles).  Practice more rapid circling for 3-4 minutes; notice the energy in your body.  Be sure to breathe fully. STOP!  Be aware of your chi now.

8) To end simply stand silently, breathing in and out slowly and deeply – Welcome to the healing qualities of Tai Chi.

A. R. Quintiliani, Ph.D., LADC

Author of Mindful Happiness

CLICK HERE to Order!

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 For more information refer to Master Kam Chuen Lam (2014). Qigong Workbook for Anxiety: Powerful Energy Practices to Rebalance Your Nervous System and Free Yourself from Fear. Oakland, CA: New Harbinger Publications.Qigong Workbook for Anxiety Powerful Energy Practices to Rebalance Your Nervous System and Free Yourself from Fear

Filed Under: Activities, Featured, Practices, Tai Chi, Training Tagged With: ANTHONY QUINTILIANI, CHI KUNG, MINDFUL HAPPINESS, TAI CHI

May 2, 2014 By Admin

Self-Medication in Various Areas of Suffering

My third posting on self-medication-

Comes from the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont.

mindfulhappiness_selfmedication_anthonyquintiliani Now we will turn our attention to how people become habituated to self-medication to obtain brief moments of joy and/or to avoid emotional suffering.  Recall that self-medication becomes a habit (dopamine released in reward centers of the brain) because we learn that certain behavioral responses to suffering provide us with either a short-lived experience of joy or quick avoidance of cues/situations that are associated with painful emotions.  So just how do people do this in various clinical conditions.  Well, addictions to chemical molecules and their effects is most clear: when we feel sad/depressed/lonely, we learn that a stimulant drug will improve our mood soon, and when we feel anxious/fearful we learn that a depressant drug will improve our mood soon.  What we do not yet know is that this learned pattern lays the foundation for a trap, a trap into addictions. Since we did not have wise-mind skills (mindfulness) to better cope with our pain, we used a quick-fix; however, the quick-fix will have to be repeated over and over again for an expanded duration of relief from suffering.  The sadness/depression as well as the anxiety/fear are not improved long-term and, in fact may become more severe.  As we continue to self-medicate, the addiction increases in severity – frequency, dosage, and negative life consequences will increase.

MindfulHappiness_SelfMedication_anthony-quintilianiA deeper look into depression shows us that self-medication may take on other forms of behavior beside taking mood-altering drugs.   Some depressed people learn other ways to self-medicate. They may eat more sugars and fats or they may not eat at all in an effort to improve their mood.  They may also isolate – stay in bed or at home –  to avoid situations (people, places, things) that may cause stressful challenges or more depressed affect.  They may capitalize on their fatigue by seeking lots of help and support from others to do things for them.  Although social-emotional support is often very helpful for depressed people, doing too much for them may become a source of learned helplessness, thus learned hopelessness and decreased self-esteem.   If their depression is part of a mixed condition of emotions (bipolar conditions), when in mania they may also buy many things and consume more and more as a means to improve their mood.   There are many ways to self-medicate – and all of them lead to the same place – short-term gain and long-term deterioration.

The experience of severe psychological trauma (PTSD) may offer the best examples of self-medication for anxiety.  In this condition people learn that if they avoid people, places, things that may/have been associated with traumatic cues, they may be able to avoid traumatic symptoms.  So negative reinforcement is at work – avoidance becomes a habit for short-term improvements but long-term deterioration.  In fact many clinicians believe that PTSD cannot be effectively resolved as long as the primary coping behavior is avoidance of cues associated with the traumatic experience.  Another factor complicating PTSD is the co-occurrence of depression and chemical addictions – and sometimes rage reactivity caused by limbic hyper-arrousal and emotion dysregulation.   So once again, the person may revert back to self-medicating their pain.MindfulHappiness_AnthonyQuintiliani

Another complication in self-medication is cutting and other self-destructive behaviors.  Severe depression may lead to suicidal behaviors, and severe trauma may lead to self-mutilating.  In some cases where trauma has left the person feeling numb, this is also a condition where self-medication may occur.  Some clinicians believe that when a person cuts or self-injures there is a consequential set of internal bodily reactions.  Endogenous opioids may activate, thus causing a change in sensation and emotion.  They person is no longer feeling numb.  The behavior is reinforced to repeat in the future.  There may also be a secondary effect in that people who care about the person may come to their rescue and pay more attention to them.  Perhaps be more kind to them.  Sometimes the attention is desired, and sometimes the attention is undesired.

I hope this slightly expanded posting about self-medication has helped you to see how wide-ranging it can be for people who continue to suffer from physical and emotional pain. Their primary hope for self-empowerment is learning and using evidence-based mindfulness skills in their lives and obtaining effective psychotherapy.  Of course for some, medications may also be necessary.

Anthony R. Quintiliani, Ph.D., LADC

Author of Mindful Happiness

CLICK HERE to Order!

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Filed Under: Featured, Self Medication Tagged With: ANTHONY QUINTILIANI, MINDFUL HAPPINESS, SELF MEDICATION

April 20, 2014 By Admin

Self Medication – The Human Brain

Inner Workings of Self-Medication Process

 

mindfulHappiness_exploringSelfMedication_AnthonyQuintilianiTo continue our discussion about the self-medication process we will first turn to the human brain.  The human brain is the most complex system known to science.  Here, my comments will be basic.  Self-medication often has roots in the quality of our earliest childhood experiences (attachment and object relations with significant care-takers).  Insecure attachment sometimes leads to low frustration tolerance and internal self-discomfort as well as interpersonal insecurities.  Such vulnerabilities cannot well serve a person facing serious emotional challenges, especially if such challenges occur early in life.  Attachment style and personality variables may play significant roles in the realities of mind, brain, body and heart.

mindfulhappiness_SelfMedicationThe frontal/prefrontal brain areas deal mainly with executive functions; the limbic area deals mainly with survival needs and emotional reactivity as well as memory of such experiences; and, the reward centers release dopamine in the process of consciously rewarding experiences (habits) – like changing mood for the better via drug use.  Positive reinforcement occurs when consequences of behavior are desired (feeling “high”); negative reinforcement occurs when behavior leads to avoiding expected negative experiences ( depression, anxiety or reactivity especially when trauma is involved).  In these situations, unhelpful habits are born and eventually may dominate. When we are conscious of the relationship between stimulus, behavior and consequence it is operant/instrumental conditioning.  When are not conscious of the relationships (stimulus, behavior, consequence and environmental cues) it is classical conditioning.  Both forms of conditioning exist in the formation of both unhelpful habits and helpful habits.

neurotransmitter_MindfulHappinessLet’s focus on chemical addictions as a example.  Humans want to be happy and do not like to suffer any form of physical or psychological pain.  We also dislike boredom.  According to the mindfulness traditions, life gives us three core options: happiness, suffering, and boredom.  Our emotional responses to whatever life brings to us is an inside job.  When people suffer – especially when they do not have wise-mind skills for living – they want immediate relief.  We humans do strange things to control this desired clinging to joy and avoiding pain.  In fact even when we escape/avoid pain, it feels like a form of joy.  Suppose a person feels very sad/depressed; it will not take long for that person to discover that taking stimulant drugs results in  almost immediate short-term relief (an improved mood).  Suppose a person is very anxious (stressed or fearful); likewise, it will not take long to discover that taking a depressant/sedative drug reduces  the anxiety.  In both cases the person likes the consequence of their behavior; however, the improved mood does NOT last. Effects are short-lived, about the half-life of the drug being ingested.  This form of self-medicating is reliable for a while until biological and/or psychological tolerance sets in.  Consequently,  dosage and frequency of self-medicating behaviors increase as the person becomes reinforced by their drug-taking behavior.  The self-medicating habit takes on a life of its own – as a strong habit to reduce emotional suffering.  Often recovery from drug use problems begins with small, more helpful, competing habits.  In fact, early recovery may be defined as the use of newer helpful habits to weaken older self-medicating habits.

drug-rehab-centers-road-to-recoveryUse the helpful habits more and the unhelpful habits less, and we are on the way to recovery process.  It is all about motivating a person to dare to place a helpful behavior (mindfulness habits for example) against an unhelpful behavior – a self-medicating behavior that has produced some short-term relief from suffering.  In self-medication the negative state we are trying to escape from does not improve long-term, and the new behavior (drug-taking) may result in a new problem – addictions.  Recovery takes time, safety, and authentic caring in a therapeutic or helping relationship with psychotherapists, body-workers or peers in recovery.  Become aware of self-medication – fight it with helpful habits that produce lasting improvements.

Anthony R. Quintiliani, Ph.D., LADC

Author of Mindful Happiness

CLICK HERE to Order!

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Filed Under: Featured, Self Medication Tagged With: ANTHONY QUINTILIANI, MINDFUL HAPPINESS, SELF MEDICATION

April 12, 2014 By Admin

Self-Medication as Unhelpful Habit:

A Primary Source of Unhappiness

Self-medication to reduce or avoid pain and suffering is a major unhelpful habit in the United States. It is a desperate human effort to reduce pain and suffering in physical and psychological experiences. Therefore, we humans may be hard-wired for it. When we suffer and do not utilize effective wise mind skills, we are simply doing our best to improve this emotional moment. It will require skilled mindfulness practices to improve our happiness.MindfulHappiness_SelfMedicating

Self-medication was once thought to be caused by personality types and deep-seated learned emotional reaction to discomfort (fear, shame, unmet emotional needs, an array of desires, and strong attachment to craved objects). More current, evidence-based interpretations expand this view into the area of social-emotional reinforcement and conditioning. Outcomes are always negative in the long-term; the original emotional cause becomes more serious (anxiety, depression, traumatic symptoms, substance misuse, eating problems, digital addictions, anger, etc.), and the habit of self-medicating leads to “addiction” to whatever behavior improves the moment. The best one can hope for is very short-term relief from immediate suffering – only to be followed by repeated efforts to reduce and/or avoid more suffering. Since the process becomes a habit via both positive and negative reinforcement (reward and avoidance of punishment/suffering) – as well as brain plasticity in activated brain regions that sensitize the related behaviors- self-medicators tend to remain trapped between suffering and ONLY short-term relief from it. Since impulsive reactivity to reduce and/or avoid pain is part of this process, people who self-medicate tend not to possess effective psychosocial coping skills. Thus, self-medication is their very weak, eventually unhelpful coping skill.

Zen_Stones_by_kuzy62In future posts, we will investigate how self-medication works in the life-experience areas of substance misuse, depression, anxiety, trauma and anger. More later on this very harmful habitual behavior. It will become more clear that part of this problem relates to the automatic processes of the brain. It will take a mindful MIND to improve one’s happiness.

 

by  Anthony R. Quintiliani, Ph.D., LADC

Author of Mindful Happiness

CLICK HERE to Order!

Mindful Happiness | Anthony Quintiliani

Filed Under: Featured, Self Medication Tagged With: ANTHONY QUINTILIANI, DEPRESSION, MINDFUL HAPPINESS, SELF MEDICATION

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